Performing a Dumbbell Pullover for the Pectoralis

Use dumbbell pullovers to support a healthy bustline.

Use dumbbell pullovers to support a healthy bustline.

Let's face it, sagging breasts are not in fashion and probably never will be. If you think your lady bumps need a lift, perk them up with targeted strength-training exercises, such as dumbbell pullovers. This exercise works your pectoral muscles, which are located directly under your breasts. Strengthening these muscles enhances your bustline and lifts your breasts. For optimal results, learn correct form, and soon, both you and your breasts will be in better shape.

Hold a dumbbell in your hands and lie face up on a bench. Bend your knees to place your feet flat on the floor.

Tighten your abdominals to protect your lower back, and extend your arms, raising the dumbbell directly above your face. Cup the end of the dumbbell with your hands so your palms face to the ceiling and the weight hangs vertically.

Bend your elbows about 30 degrees, and slowly move your arms back in an arc-like motion, lowering the dumbbell behind your head as far you comfortably can. Focus on keeping your back straight and your arms close to your head as you stretch your chest and rib cage for one second. Avoid arching your back or lowering the dumbbell with straight arms, because this emphasizes your back more than your chest.

Reverse the arc-like motion and return the dumbbell to the starting position, squeezing your chest muscles as you return to starting. If you're new to this exercise, start with one set of eight to 12 repetitions. As your chest gets stronger, gradually add two more sets.

Tips

  • Breathe in as you lower the dumbbell and stretch your chest and ribcage. Breathe out as you return to the starting point and squeeze your chest.
  • Use a light dumbbell to learn good form. As you get stronger, increase the resistance, using a dumbbell that's heavy enough so the last pullover motion of each set is difficult to complete.
  • To challenge your stabilizer muscles, do the exercise while lying with your back on the unstable surface of a stability ball.
  • If your neck is strong enough to support your head, complete the exercise with with your upper back perpendicular to the bench to form a cross.

Warning

  • Consult a doctor before starting a new workout routine, especially if you have a health condition or injury.
 

Photo Credits

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